
Ingredients
1 tablespoon vegetable oil
2 yellow onions (peeled and chopped)
1 bell pepper (cored
seeded
and chopped)
2 jalapeno peppers (chopped)
4 cloves garlic (peeled and chopped)
1 tablespoon dried oregano
1 tablespoon dried thyme
1 teaspoon chili powder
4 cans (15.5 ounce) assorted low-sodium beans
including black
kidney
white
and chickpeas (drained and rinsed with cold water)
2 cans (14.5 ounce) low-sodium diced tomatoes (including the liquid)
1 1/2 cups water
Steps
Put the pot over medium heat and when it is hot, add the oil.
Add the onions, garlic, bell pepper, jalapenos, oregano, thyme and chili powder and cook until tender, about 15 minutes.
Add the drained beans, tomatoes and 1 1/2 cups water and raise the heat to high and bring to a boil. Lower the heat to low and let cook, partially covered, for 1 1/2 hours. If the mixture gets too thick, add the remaining 1/2 cup water.
Serve immediately or transfer to a container once cooled. Cover and refrigerate up to 2 days.
Garnish with cilantro and/or low-fat plain yogurt.
Nutrition Facts
Nutrients | Amount |
---|---|
Total Calories | 514 |
Total Fat | 7 g |
Saturated Fat | 1 g |
Cholesterol | 0 mg |
Sodium | 676 mg |
Carbohydrates | 90 g |
Dietary Fiber | 28 g |
Total Sugars | 15 g |
Added Sugars included | 0 g |
Protein | 29 g |
Vitamin D | 0 mcg |
Calcium | 284 mg |
Iron | 10 mg |
Potassium | 1752 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Bronco Beans. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.